Did you know hypothyroidism, a condition characterised by an underactive thyroid gland, can significantly impact your metabolism and lead to weight gain? The thyroid gland plays a crucial role in regulating metabolism, and when it doesn't produce enough thyroid hormones, metabolism slows down, making it easier to gain weight and harder to lose it. However, worry not as Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, shares how you can prevent weight gain when dealing with hypothyroidism.
Ways To Manage Weight Gain In Hypothyroidism
Managing weight gain in hypothyroidism is possible with the right approach. Here are some strategies to prevent weight gain and promote overall health in individuals with hypothyroidism, as listed by the expert:
Medication Compliance
The mainstay of treating hypothyroidism is through the use of thyroid hormone replacement therapy. Dr Singhwal added, “It is crucial to take the prescribed medication regularly to normaliSe thyroid hormone levels in the body. Consistent usage of the medication can help alleviate the symptoms of hypothyroidism, including weight gain.”
Balanced Diet
You should also adopt a balanced and nutritious diet to manage your weight in hypothyroidism. “Focus on consuming whole foods rich in nutrients such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid processed foods, sugary snacks, and excessive amounts of refined carbohydrates, which can contribute to weight gain and exacerbate symptoms of hypothyroidism”, said Dr Singhwal.
Also Read: Secret To Maintaining A Balanced Diet: Expert Shares Her Recommendations
Monitor Portion Sizes
Another thing to keep in mind is that you should pay attention to your portion sizes to avoid overeating, as this can lead to weight gain. Consider using smaller plates, bowls, and utensils to help control portion sizes and prevent overconsumption of calories.
Limit Sugary Drinks and Alcohol
Sugary beverages and alcohol are high in empty calories and can contribute to weight gain. Opt for water, herbal tea, or sparkling water with a splash of lemon or lime as healthier alternatives to sugary drinks and alcohol.
Regular Exercise
It is important to engage in regular physical activity to manage weight and improve overall health, which includes thyroid function. “For optimal results, aim for a combination of cardiovascular exercises, strength training, and flexibility exercises. This can promote weight loss, increase metabolism, and enhance muscle tone”, highlighted Dr Singhwal. It is important to consult with your healthcare provider before starting any exercise regimen, particularly if you have underlying health conditions.
Stress Management
Did you know chronic stress can negatively impact thyroid function and contribute to weight gain? Hence, practice stress-reduction techniques, such as deep breathing, meditation, yoga, or tai chi to help manage stress levels and promote emotional well-being.
Also Read: Stress and Thyroid Health: Expert Explains How Stress Affects Thyroid Health
Get Adequate Sleep
You should prioritise quality sleep to support overall health and metabolism. Aim for seven to nine hours of uninterrupted sleep per night to allow your body to rest, repair, and regulate hormonal balance effectively.
Monitor Thyroid Function Regularly
Dr Singhwal added, “Regular monitoring of thyroid function through blood tests is essential for assessing thyroid hormone levels and adjusting medication dosage if necessary.” You should work closely with your healthcare provider to ensure that your thyroid levels are within the optimal range for weight management and overall health.
Consideration of Other Factors
It's important to recognise that weight gain in hypothyroidism can sometimes be attributed to other factors, such as medication side effects, hormonal imbalances, or underlying medical conditions. Therefore, discuss any concerns or changes in symptoms with your healthcare provider to determine the appropriate course of action.
Seek Support
Living with hypothyroidism and managing weight gain can be challenging, both physically and emotionally. Seek support from healthcare professionals, registered dietitians, support groups, or online communities to share experiences, gain knowledge, and receive encouragement along your journey to better health.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you have any health issues to avoid complications.]